Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squat
20 Situps
Weightlifting
Back Squat (5 x 6)
Same weight for all sets
Metcon
Metcon (5 Rounds for reps)
Between Sets of Back Squats do:
1 Max Set of Unbroken Chest-2-Bar Pull-ups